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Dates vs Strawberry - In-Depth Nutrition Comparison

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Summary of differences between Dates and Strawberry

  • Dates have more Fiber, Copper, Potassium, Vitamin B5, Vitamin B6, Iron, Magnesium, Vitamin B3, and Phosphorus, however Strawberry is higher in Vitamin C.
  • Strawberry covers your daily need of Vitamin C 65% more than Dates .
  • Dates have 5 times more Vitamin B5 than Strawberry. While Dates have 0.589mg of Vitamin B5, Strawberry has only 0.125mg.

These are the specific foods used in this comparison Dates, deglet noor and Strawberries, raw.

Infographic

Dates  vs Strawberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +143.8%
Contains more Iron +148.8%
Contains more Magnesium +230.8%
Contains more Phosphorus +158.3%
Contains more Potassium +328.8%
Contains more Zinc +107.1%
Contains more Copper +329.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 16% 10% 11% 14% 1% 4% 16%
Contains more Calcium +143.8%
Contains more Iron +148.8%
Contains more Magnesium +230.8%
Contains more Phosphorus +158.3%
Contains more Potassium +328.8%
Contains more Zinc +107.1%
Contains more Copper +329.2%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +230.1%
Contains more Vitamin B5 +371.2%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +22.7%
Contains more Vitamin A +20%
Contains more Vitamin E +480%
Contains more Vitamin C +14600%
Contains more Folate +26.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +230.1%
Contains more Vitamin B5 +371.2%
Contains more Vitamin B6 +251.1%
Contains more Vitamin K +22.7%
Contains more Vitamin A +20%
Contains more Vitamin E +480%
Contains more Vitamin C +14600%
Contains more Folate +26.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Strawberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Strawberry Opinion
Net carbs 67.03g 5.68g Dates
Protein 2.45g 0.67g Dates
Fats 0.39g 0.3g Dates
Carbs 75.03g 7.68g Dates
Calories 282kcal 32kcal Dates
Starch g 0.04g Strawberry
Fructose 19.56g 2.44g Dates
Sugar 63.35g 4.89g Strawberry
Fiber 8g 2g Dates
Calcium 39mg 16mg Dates
Iron 1.02mg 0.41mg Dates
Magnesium 43mg 13mg Dates
Phosphorus 62mg 24mg Dates
Potassium 656mg 153mg Dates
Sodium 2mg 1mg Strawberry
Zinc 0.29mg 0.14mg Dates
Copper 0.206mg 0.048mg Dates
Vitamin A 10IU 12IU Strawberry
Vitamin E 0.05mg 0.29mg Strawberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 58.8mg Strawberry
Vitamin B1 0.052mg 0.024mg Dates
Vitamin B2 0.066mg 0.022mg Dates
Vitamin B3 1.274mg 0.386mg Dates
Vitamin B5 0.589mg 0.125mg Dates
Vitamin B6 0.165mg 0.047mg Dates
Folate 19µg 24µg Strawberry
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.2µg Dates
Tryptophan 0.012mg 0.008mg Dates
Threonine 0.043mg 0.02mg Dates
Isoleucine 0.049mg 0.016mg Dates
Leucine 0.084mg 0.034mg Dates
Lysine 0.066mg 0.026mg Dates
Methionine 0.022mg 0.002mg Dates
Phenylalanine 0.05mg 0.019mg Dates
Valine 0.071mg 0.019mg Dates
Histidine 0.032mg 0.012mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.015g Strawberry
Monounsaturated Fat 0.036g 0.043g Strawberry
Polyunsaturated fat 0.019g 0.155g Strawberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Strawberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
22
Strawberry
Mineral Summary Score
30
Dates
9
Strawberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
4%
Strawberry
Carbohydrates
75%
Dates
8%
Strawberry
Fats
2%
Dates
1%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 58.46g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Strawberry
Strawberry is lower in glycemic index (difference - 2)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.